Are there benefits to drinking slushies? A nuanced look at hydration, sugar, and health.

October 17, 2025 •

4 min read

Recent research and health warnings have highlighted potential dangers, especially for young children, associated with commercial slushies containing glycerol. But beyond the typical store-bought version, are there benefits to drinking slushies in other contexts, particularly for hydration and athletic performance?

Quick Summary

This article explores the potential athletic benefits of ice slushies for pre-cooling and endurance in hot climates. It contrasts these findings with the serious health risks posed by high sugar content and the sweetener glycerol in commercial products. Practical guidance is offered for creating healthier, homemade alternatives.

Key Points

Limited Athletic Benefits: Specialized ice slurries can benefit endurance athletes in hot climates by pre-cooling the body and improving performance, but this does not apply to standard commercial slushies.
High Sugar Content is a Major Drawback: Commercial slushies are packed with sugar, offering empty calories that contribute to health issues like obesity and tooth decay.
Glycerol Risk for Children: Sugar-free slushies often contain glycerol, which can cause serious health problems like low blood sugar in young children.
Homemade is the Healthy Way: The safest and most nutritious way to enjoy a slushy is to make one at home using natural ingredients like fruit and water.
Hydration from Wholesome Ingredients: A homemade slushie with real fruit or electrolyte-rich liquids can be an effective way to hydrate and replenish nutrients.
Commercial Slushies are not Part of a Healthy Diet: Public health bodies confirm that commercial slushies offer no health benefits and should be consumed only as a rare treat, if at all.

The Science Behind Ice Slushies for Athletic Performance

While most people associate slushies with sugary snacks, sports science research shows that specialized ice slurries can offer legitimate benefits for endurance athletes. In hot and humid conditions, consuming an ice slush can help athletes pre-cool their bodies before a race or activity. This internal cooling mechanism can lower core body temperature more effectively and quickly than simply drinking cold water. By lowering the core temperature by approximately 0.5°C before exercise, athletes can increase their endurance and exercise capacity. This delays the point at which core temperature reaches a "critical" threshold that triggers fatigue.

How Ice Slush Works for Cooling

Internal Heat Absorption: The energy required to melt the ice within the body absorbs a significant amount of heat. This process is over 80 times more effective at cooling than simply warming up cold water.
Ideal Conditions: The benefits are most pronounced in conditions where natural sweat evaporation is inefficient, such as high humidity or when an athlete wears bulky, protective equipment that traps heat.
Strategic Timing: The most significant cooling effect is achieved by consuming the slush before exercise begins, as drinking very cold fluids during exercise can activate thermoreceptors in the stomach that surprisingly reduce sweating. While this effect is temporary, strategic consumption is key for maximizing benefits.

The Nutritional Realities of Commercial Slushies

For the average consumer, particularly children, the benefits of slushies do not extend to the commercial varieties found in convenience stores and movie theaters. The nutritional profile of these products is overwhelmingly negative and poses significant health risks when consumed regularly.

High Sugar Content

Commercial slushies are typically loaded with high-fructose corn syrup and other forms of added sugar, which are needed to prevent the mixture from freezing solid and to create the signature slushy texture. The sugar content can be shockingly high; a large Slurpee, for instance, can contain over 130 grams of sugar, far exceeding the daily recommended limit. This provides empty calories with no nutritional value and contributes to weight gain, tooth decay, and an increased risk of type 2 diabetes.

The Glycerol Risk

In an attempt to create "sugar-free" versions, many manufacturers have replaced sugar with glycerol (E422), a sugar alcohol. While generally safe for adults in moderation, recent studies have shown that high levels of glycerol can cause serious health issues for young children. Their smaller body size and developing metabolism make it difficult to process large amounts of the compound. Symptoms of glycerol intoxication can include:

Headaches
Nausea and vomiting
Decreased consciousness or drowsiness
Dangerously low blood sugar (hypoglycemia)

As a result, health agencies have issued warnings and recommended that children under a certain age avoid these drinks entirely.

A Healthy Alternative: Homemade Slushies

To enjoy the refreshing, icy texture of a slushy without the health risks, the best approach is to make one at home. By controlling the ingredients, you can create a nutritious and hydrating beverage that offers true health benefits.

Recipe: Hydrating Watermelon-Lime Slush

Ingredients:

2 cups frozen watermelon chunks
1/2 cup coconut water (for electrolytes)
Juice of 1 lime
1/4 cup ice cubes (adjust for desired consistency)
Optional: Fresh mint leaves or a pinch of sea salt

Instructions:

Combine all ingredients in a blender.
Blend on high until smooth and slushy consistency is achieved.
Taste and adjust sweetness or tartness as needed.
Pour into a glass and enjoy immediately.

Comparison Table: Commercial vs. Homemade Slushies


Feature	Commercial Sugary Slushies	Sugar-Free (Glycerol) Slushies	Healthy Homemade Slushies
Primary Ingredients	Water, sugar (high-fructose corn syrup), artificial flavors, food coloring	Water, glycerol (E422), artificial flavors, food coloring	Water or juice base, real fruit, natural sweeteners (optional)
Sugar Content	Extremely high, up to 134+ grams per large serving	Minimal or none; replaced by glycerol	Low to moderate, from natural fruit sugars
Nutritional Value	Empty calories, no nutritional benefits	None; potential for side effects in children	Provides vitamins, minerals, and antioxidants from real fruit
Target Consumer	General public, marketed to children	Marketed as a healthier alternative, but with risks for kids	Health-conscious individuals and athletes
Health Impact	Contributes to weight gain, tooth decay, and poor diet	Dangerous for young children; linked to glycerol intoxication syndrome	Promotes hydration and replenishes electrolytes; supports overall health

The True Benefits of DIY

Making your own slushie allows for complete control over the ingredients, unlocking the true potential for a healthy and refreshing drink. Instead of empty calories and artificial additives, you can utilize whole fruits, coconut water, or even a low-sugar electrolyte mix to create a beverage that genuinely aids hydration. Blending frozen fruit with a liquid base offers a significant nutritional upgrade. Fruits like watermelon are excellent for rehydration, while berries provide antioxidants. For athletes, adding a measured electrolyte powder can help replenish salts lost during intense exercise in the heat. A great resource for exploring the athletic benefits of ice slushies in detail is the Gatorade Sports Science Institute's article on the subject: Cold Water and Ice Slurry Ingestion for Reducing Body Temperature During Exercise in the Heat.

Conclusion: Navigating Slushie Consumption Wisely

The question of whether there are benefits to drinking slushies has a complex answer. For elite athletes operating in extreme heat, carefully formulated ice slurries can be a strategic tool for thermoregulation and performance enhancement. However, for the general population, commercial slushies—whether sugar-laden or containing glycerol—present more risks than rewards due to their high sugar content and potential for negative side effects, particularly in children. The healthiest and safest way to enjoy a slushy is to make it at home using whole fruits and natural liquids. This approach provides a delicious, hydrating, and nutrient-dense beverage that genuinely contributes to a healthy diet, rather than detracting from it. The next time you crave a chilly, refreshing drink, consider blending your own ingredients for a treat that is as good for you as it tastes.

Frequently Asked Questions

Commercial slushies, typically high in sugar and artificial ingredients, offer no significant health benefits. For the average consumer, they provide empty calories and can contribute to weight gain and tooth decay.

While homemade slushies with natural fruit and water can aid hydration, high-sugar commercial varieties can potentially lead to dehydration if consumed in excess without additional plain water. An electrolyte slushie can help replenish minerals lost through sweat.

Commercial slushies containing glycerol, often the sugar-free varieties, are unsafe for young children and can cause glycerol intoxication syndrome. Health agencies recommend that children under 7 avoid them entirely. Even sugary versions should be limited for children due to high sugar content.

For athletes exercising in heat, a properly formulated ice slush can lower core body temperature, delaying the onset of fatigue and improving endurance. This is most effective when consumed strategically before or during exercise.

Glycerol is a sugar substitute that small children cannot process efficiently due to their developing metabolism. In high doses, it can lead to low blood sugar and other serious side effects.

Healthy alternatives include homemade slushies made from blended frozen fruit and water or coconut water. You can also use naturally flavored sparkling water or a low-sugar electrolyte mix with ice.

If a child shows symptoms of illness like drowsiness or nausea after drinking a glycerol-containing slushie, a parent should immediately stop them from drinking more, give them something sugary to eat, and seek medical attention.